Tuesday, 21 March, 2017
WARM UP – MOBILITY
Hip and shoulder circles + dynamic full body warm-up
Green band anterior + posterior hip openers lunge
Green band front rack stretch
—
Warm-up / review w/ empty barbell:
Front squats, Push press, Thrusters
WOD A
THRUSTER X 2
Every 2 min x 8 sets: Unbroken thrusters taken from the ground.
Set 1-2: 8 reps
Set 3-4: 6 reps
Set 5-6: 4 reps
Set 7-8: 2 reps
—
Start at a moderately light weight and build each set to a heavy double.
WOD B
LOGAN
15 Dumbbell thrusters (50/35)
7/5 Ring Muscle-ups
12 Dumbbell Thrusters
6/4 Ring Muscle-ups
9 Dumbbell Thrusters
5/3 Ring Muscle-ups
6 Dumbbell Thrusters
4/2 Ring Muscle-ups
3 Dumbbell Thrusters
3/1 Ring Muscle-ups
—
Scale ring muscle-ups to same # of Strict pull-ups + Ring dips.
Scale DB weight as needed.
ACCESSORY
4-5 min cooldown row, bike or run (1km)
Crossover symmetry “Recovery”
2 min each:
Couch stretch
Weighted or banded straddle
Elevated pigeon pose
